Just pick up any modern fitness and bodybuilding magazine and chances are that you will find a “new” exercise program that will “greatly accelerate” the post workout fat burning rate.
Although well intended these programs most of the time lack scientific evidence to back them up and lead people in the wrong direction as far as what needs to be done in order to maximize post workout fat burning.
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The purpose of this article is to present what exercise after-burn is, what factors influence it and to present a couple of scientifically back up programs that maximize post workout calorie (fat) consumption.
What is Exercise after-burn and how does it occur?
The exercise after-burn also known as “excess post workout oxygen consumption” (EPOC) basically is the amount of calories expended by the body (above resting levels) in order to return itself to the pre-exercise state.
The total amount of calories consumed depends on the duration and intensity of the exercises performed.
The intensity in an aerobic exercise bout has the greatest impact on EPOC.
The higher the intensity, the greater the post workout caloric expenditure.
Studies suggest that given sufficient aerobic exercise intensity, exercise duration becomes an important factor influencing EPOC.
Also, several studies have concluded that intermittent aerobic exercise bouts (interval training) elicit a greater EPOC response when compared to continuous exercise bouts (steady state cardio).
Although there appears to be variation in individual responses, the positive news is that any additional caloric expenditure following exercise can add up over time and may contribute to long-term weight management.
Some evidence-based exercise options to maximize the exercise after-burn are presented below.
Exercise Program Suggestions to Maximize the Exercise After-burn (EPOC)
1. Tempo training: continuous, aerobic exercise at a high-intensity (70-85% VO2 max or 80% of your maximum heart rate) for a period of 30-60 minutes (Smith & McNaughton, 1993).
2. Long slow distance training: continuous, aerobic exercise at a moderate intensity (60-70% VO2 max or 70% of maximum heart rate) for a period of 60-80 minutes (Withers et al., 1991).
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